Why you wake up grouchy

Woken up in a bad mood, again? In her book, The Secret World of Sleep, neuroscientist Penelope A. Lewis explains why low moods are so common in the mornings:

"Basic perceptions of the world are subtly changed when you're overtired. People are worse at guessing what smells are, and less likely to notice sour tastes. There are also subtle problems with hearing and vision. Evidence suggests that tiredness can lead us to see the world through a negative filter. We are more likely to perceive perfectly neutral facial expressions as negative, and we are less likely to appreciate humour. It isn't clear why this happens, but one set of studies suggests that the specific region of the frontal lobe that usually filters negative feelings is impaired from lack of sleep."

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So while waking up on the wrong side of the bed is completely natural, there are also some habits that could be making you feel even grouchier, such as...

1. You haven't prepared properly for sleep

Experts agree that what you eat in the evening will not only have an impact on how you sleep, but how you feel the next day. Nutritional therapist Jackie Lynch, author of The Right Bite, says waking in a low mood could be diet-related and caused by low blood sugar levels.

"Some people are more glycaemically sensitive than others, which means that their blood sugar levels can fluctuate more easily. For example one client of mine had a balanced diet but ate two squares of dark chocolate after dinner. That was enough to affect her blood sugar levels overnight. To satisfy the urge for something sweet I suggested she swap to liquorice tea and the problem has gone away."

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Eating anything too sugary such as chocolate, biscuits, hot chocolate, alcohol or foods high in refined carbohydrates such as bread, pizza, chips and pasta may send you to bed feeling initially satisfied but with high blood sugar which then plummets in the night. "This will leave you feeling exhausted and demotivated and will massively contribute to grumpiness first thing," says Jackie.

Jackie recommends eating dinner roughly three hours before bed and to focus on a balance of protein and complex carbohydrate, including sleep-promoting foods such as turkey, tuna, bananas, potatoes, wholegrain bread and peanut butter.
Turkey is great for promoting sleep as it contains tryptophan, an essential amino acid key in making serotonin, the brain chemical involved in regulating mood and waking/sleeping cycles. The body cannot make its own so is reliant on sourcing tryptophan through diet.

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However foods that include the amino acid tyramine which inhibits sleep should be avoided in the evening – these include smoked fish, cheese, and peppers. And, Jackie add, "Anyone who has a fast metabolism or eats early with the kids might benefit from having a snack before they go to bed. An oatcake with hummus is ideal."

2. You're not getting enough magnesium

Of course you may find it difficult to even get to sleep if you're feeling tense or anxious. According to Jackie Lynch this might point to a magnesium deficiency, an essential mineral easily depleted by stress.
"Magnesium can be found in all dark green vegetables so try to include these every day - it can be something as simple as a spinach salad."
Jackie also recommends Epsom Salts which are packed with magnesium. "I like to throw a few handfuls into an evening bath. Magnesium is absorbed through the skin and it calms the nervous system and soothes tired muscles. It sets you up for a really good night's sleep."

3. Your liver is overworked

Jackie points out that in traditional Chinese medicine, the liver is the seat of anger. So if you've been drinking the night before – whether moderately or otherwise – the liver will be under stress, impacting its ability to detoxify the body, and your sleep quality will be impaired.
"Vitamin C is vital in the liver's detoxification process and a couple of grams in powdered form dissolved in water before bed may help to reduce hangover symptoms." Note: Women taking the contraceptive Pill are not recommended to take more than 1 gram of Vitamin C.

4. You always skip brekkie

Sleep expert Dr Nerina Ramlakhan and Jackie Lynch both agree that eating breakfast soon after getting up is crucial in lifting low mood. But remember to avoid refined carbohydrate choices (croissants, muffins, cereals) which will send blood sugar peaking and dipping again (leading to low energy and low mood). Protein is key at breakfast so try scrambled eggs, muesli with yoghurt, avocado and eggs, nut butter or beans on wholegrain toast.

The materials in this web site are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor. The web site does not have answers to all problems. Answers to specific problems may not apply to everyone. If you notice medical symptoms or feel ill, you should consult your doctor - for further information see our Terms and conditions.